This article is an excerpt from the current issue of the Pregnancy & Birth Magazine and has been kindly supplied by Emap Publications.
This is a topic of interest for most parents, particularly Mums. We hope you find it useful!
 |
Have an easier labour
Giving birth doesn't have to be a pain marathon - honest. Here are some easy ways to get the positive labour experience you've
been dreaming of
OFP
No, it's not a secret code, OFP stands for Optimal Fetal Positioning. It doesn't sound very inspiring but it's actually simple. Basically
OFP is getting your baby into the best position for her to ease her way through the birth canal. The ideal position is known as the
Left Occipito Anterior (LOA) position, where the baby's spine and back of her head are facing outwards, slightly to the left of your
bump. These days, our couch potato lifestyle doesn't encourage the baby to adopt this position, as her head and spine are the
heavier parts of her body and will naturally 'swing' towards your spine if you lounge around. Your baby either has to rotate towards
the LOA position during labour, with the help of contractions, or will be born facing towards your front, which can make labour more
painful.
|
All is not lost, though, because you can help your baby into an LOA position with some easy moves.
• From around 30 weeks, sit astride an upright chair and lean forward for
around 20 minutes each day
• Or, try propping yourself up with cushions and lean forward on your knees.
• When you're finished, don't slouch on the sofa and undo all your good work -
if you're tired, lie on your side.
Have an active pregnancy
It's important to get your body in tune for labour - it's said to be the equivalent of an average person running a marathon! Although
there's no real research to back it up, most midwives will tell you that women who exercise in pregnancy have an easier journey
through labour - your muscles, ligaments and stamina will all benefit. If you didn't do regular exercise before pregnancy, now is not
the time to start anything terribly strenuous. That said, walking or swimming can give you a huge advantage in labour: your
muscles will be able to sustain better positions and you'll be better at tackling the tiredness. Some gyms and fitness centres run
aqua-natal classes designed specifically for pregnancy - see the links at the bottom of this article for a listing of specific pregnancy
exercise classes in your region.
Don't forget to breathe
The best way of combating the pain of labour is free and plentiful - breathing. Contractions cause a natural shortfall of oxygen in
your uterus through a contraction, which causes pain. The deeper you breathe, the more oxygen you allow into the muscles in your
uterus, relieving some of the pain. Breathing slowly and deeply also helps you focus on getting through the contraction, acting as a
distraction and giving you your own 'weapon' against the pain. It will also help you relax, causing your muscles to be less tense,
and allowing your cervix to dilate, or open up.
Powerful ending
By not dwelling on the pain side beforehand, and thinking positively about the whole event, you can enjoy labour and delivery.
Think of it as a whole journey towards seeing and holding your baby for the first time, instead of a set of unpleasant elements
slotted together, and you will amaze yourself. It's an incredibly powerful feeling, knowing that you are about to produce this tiny,
slightly squashed, but beautiful person.
For the complete article pick up the Sept/Oct issue of Pregnancy & Birth magazine.
For details of Pregnancy Exercise Classes in your region, please click on your state or territory from the links below.
ACT
NSW
NT
QLD
SA
TAS
VIC
WA
|
